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I chose Layne Nortonís Power/Hypertrophy Routine, Layne is the man! Personally i like the power/hypertrophy days cause i like moving a lot of weight around instead of just sticking to 8-12 reps all the time and I like the fact that your hitting each muscle 2x a week. This set up should get me some quality pounds. I'm looking at competing again October 23rd (my mothers b-day) in a heavier class with a little more size.

Here's an out line of the routine:

So here is my program, it is a lot less volume than Layne cause i cant handle that much!! Also since Layne has never exactly detailed his program exercise by exercise, or set by set, this is my interpretation, and it has been working great!

Monday: Lower Power
-5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)
-Squat (ATG)
-Stiff Leg Deadlift, Or Romanian DL
-6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)

Wednesday: Hypertrophy Chest/Arms
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

OK so I obviously started my week off with the days of the routine because of traveling for my show. Next week every thing should be in order. yesterdays work out went well, it was nice pushing more volume for a change.

Thanks bbg, gonna keep the intensity as high as possible and as much lean, quality size as possible. I focused to much on diet for my show and need to add some size for the next show. Thanks for stopping by!